WOD, Jan 17th

Warm-Up
(8 Min):
200m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Wall Balls
5 EB Hang Power Clean
Strength Work
HATCH SQUAT – WEEK 10 DAY 2 (35 MIN):
Back Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%

***Be sure to set up and warm up movements for WOD

WOD
200117
FOR TIME, DESCENDING LADDER:
15-12-9-6-3
Hang Power Clean, #95/65
Wall Balls, #20/14
Med-Ball Sit-ups, #20/14
(11 MIN TIME CAP)
WOD DETAILS
*Athletes will complete 15 reps of each movement, then 12 reps of each movement, and so on
*Athletes need to stand up to full extension to establish the hang position, the bar cannot pass below the knee for the hang.
WOD VARIATIONS:
RX+:
*Hang Power Clean, #115/85
*Wall Balls, #30/20
*Med-Ball Sit-ups, #30/20
Baby Bumpers:
*Med-Ball Sit-ups = Slam Balls
Extra
“Boulder Shoulders”
3 RDS (NFT):
60 ft Overhead KB Carry w/ 1 KB or 2 KB
10 Ring Rows
30 Sec Handstand Hold
10 Strict DB Press

THEN: 100 Cal Row or Bike